Tara Brach

Guided Meditation: Whole Body Breathing - This guided meditation includes a body scan and invites the receptivity and letting-go of whole body breathing. Once we have awakened the vitality and presence throughout the body, we have access to the formless dimension, the awareness that is our source.

How Do We Bridge the Divides? - The divides in our world can only exist if we humans are divided from our own full being and habituated to divides with others. In this reflection we explore bridging inner and relational divides as the grounds for evolving consciousness in our species and awakening to more connectedness and love in our world.

Meditation: Breathing Our Way to Peace & Freedom - This meditation guides us in collecting attention with an intentional long deep breath, and awakening a full relaxed presence as the breath resumes in its natural rhythm. Resting fully in this presence is the gateway to deep peace and inner freedom. "Little breath breathe me gently, row me, for I am the river I am learning to cross." – W.S. Merwin

A Generous Heart - Our deep potential is to live from an awake, loving heart. This talk looks at how, with a kind and mindful attention, we can decondition habitual tendencies toward grasping and self-centeredness, and nourish the sense of connectedness and care that gives rise to generosity. As we bring these heart practices alive in our most immediate relationships, they have the power to evolve consciousness in widening circles across the world.

Meditation: The Space of Loving Awareness - This meditation begins by guiding us through a scan: opening to inner space and aliveness, then to outer space, and then continuous space, filled with the light of awareness. We explore how every experience belongs to this infinite awake space of our Being, and can be held with tenderness and love.

Becoming Happier: Conversation with Tara Brach and Arthur Brooks - The Dalai Lama regularly says that everyone wants to be happy, nobody wants to suffer. Arthur Brooks, in his new book on getting happier (co-authored with Oprah Winfrey) digs into the practical and science-based approaches that increase deep well-being. In this conversation Tara and Arthur discuss the ingredients of happiness, the role of unhappiness in our lives, how to work with core ego-fears, the power of metacognition, the necessity of transcendence of small self and the love that is the grounds of true happiness. Build the Life You Want: The Art and Science of Getting Happier

Meditation: Refuge of Living Presence - Our thoughts keep us removed from this living world. This guided practice invites us to open and relax with the moment-to-moment experience of our senses. It includes a poem by Ingrid Goff-Maidoff, "Wherever you are, Find a Trail."

The Wise Heart of Radical Acceptance - When we are caught in self-judgment, we forget the truth of who we are – our wholeness, awareness and love. This talk examines how we take the imperfect waves of our being personally, and become imprisoned in the trance of unworthiness, a limited and distorted reality. We then look at how the practice of Radical Acceptance enables us to come home to a fullness of being, and live from a growing sense of loving connectedness with all beings.

Meditation: Relaxing Back and Saying Yes to the Moment - When we are stressed, our conditioning is to tighten our body. We tense against our moment-to-moment experience. This meditation is a powerful practice of de-conditioning this reactivity by learning to relax back into presence, and to respond to difficulty by saying "yes." Through relaxing back and saying "yes," we discover our heart's capacity for unconditional love. …Exploring what it means to unconditionally say "yes" to the life that's here… In the moment when that "yes" becomes full, our hearts awaken in love. ~ Tara

Mindful Glimpses: A Conversation with Tara Brach and Loch Kelly - Loch Kelly is an author, psychotherapist and highly respected meditation teacher known for his instructions for effortless mindfulness. Our rich and wide-ranging conversation includes themes of interconnectedness, the natural weaves of psychology and meditation, the healing of self-compassion, the power of short glimpses into the nature of reality, RAIN, prayer, awakening through social identities, turning toward dying, centering joy and much more! Loch is offering Tara's listeners a special discount code of 20% off an annual subscription for the Mindful Glimpses App when you use this link: https://mindfulglimpses.com/tara

Meditation: The Sea of Awareness - Our attention habitually fixates on the foreground of thoughts and feelings, and fuels an unconscious identification with a sense of separate self. This meditation guides us in recognizing the awareness that is the background and source of all experience. By resting in and as the awareness that we are, all sense of separation dissolves revealing the vastness and oneness of Being.

A Conversation with Tara and Stephen Fulder: What is our Refuge in the Midst of Crisis - Stephen Fulder is a senior Buddhist teacher, author and peace activist who lives and teaches in Israel. In this conversation Stephen shares about his experience during the unfolding violence in the Middle East, and what he and his community are doing to tend to the huge trauma people are feeling. He talks about being with intense fear and emotions, and how to talk with those who have very different views. And he shares about the past decades of the deep and powerful work he's been involved in, bringing groups of Israeli and Palestinian people together to find their shared hearts and humanity. Together Stephen and Tara look at what our true refuge is in the midst of a world in crisis and pathways that can carry us to that precious space of equanimity, compassion and love. Stephen is author of "The Five Powers: A guide to personal peace and freedom" www.stephenfulder.com TUnNbZ2CdBvG0zsBjT88

Meditation: Awake and Alive - This guided practice includes a body scan, and an opening to the awareness that includes all of life. From that wakeful openness we offer a relaxed attentiveness to the changing flow, and close with loving kindness to ourselves and our world. TUnNbZ2CdBvG0zsBjT88

Four Spiritual Inquiries: Finding Heart Wisdom in Painful Times - When we get stuck in difficult emotions like hatred, anger and fear, we are in a trance of separation - disconnected from the whole of our inner experience, each other and the web of life. This talk explores four inquiries that help us reconnect with presence and heart. Rather than reacting with aggression or blame, these inquiries allow us to respond to our struggling world with our naturally wise and caring heart.

Meditation: Relaxing with Life - This meditation includes a mindful body scan and guidance in relaxing with the changing waves of experience. When we say "Yes" to the moment, we open to the sea of awareness that can include, with care, whatever arises.

Radical Self-Forgiving - When we can't forgive ourselves, we remain imprisoned and separate from our world. This talk explores forgiving as a process of relaxing open the clenched fist of self-blame. As forgiving becomes deep and full, we discover the freedom of a spacious, awake and loving heart.

Meditation: Living Presence with Body Scan - A key pathway to full presence is awakening through the body. This meditation guides us through a body scan, relaxing and receiving the play of sensations. We then deepen attention to the breath, and rest with the rhythmic waves of breathing, experiencing the background of the whole domain of physical aliveness.

Longing for Freedom: A conversation with Tara Brach and Lama Rod Owens - In his recent book, The New Saints, Lama Rod Owens offers teachings and practices that awaken our longing for freedom, and help us realize the truth of who we are. This week, I sat down with Lama Rod to talk about how an authentic path of liberation must include the often unexamined layers of our personal and societal existence. Pre-order the book: The New Saints: From Broken Hearts to Spiritual Warriors

Meditation: Letting Thought Clouds Come and Go - This meditation guides us through a body scan and into a relaxed, open presence. When we realize we are lost in a thought cloud, our practice is to relax open, listening to and feeling the life of the present moment. We are training to become increasingly aware of the gap between thoughts, the space where the light of awareness shines through. "It's in that gap between thoughts that the light shines through – this mystery, this living mystery of what's right here… opening to and relaxing into the life that's right here." ~ Tara

Awakening from the Trance of Self-Centeredness - At the core of our suffering is our universal human predicament: an illusion that we are a separate self. This talk explores how this identification as a self obscures our belonging to loving awareness, and offers a powerful set of practices that shine a light on self-centeredness and relaxes its grip.

Meditation: Continuous Space Suffused with Awareness - By learning to inhabit the body, we discover the space and aliveness that fills the universe. In this meditation we are guided through the body, filling different domains with presence. We then open into the continuous awake space that is both within and surrounds the body. When we notice the mind drifts, we relax back to be that awake space, aware of the changing flow of sensations, thoughts, feelings and sounds.

Saying Yes (Part 2): A Conversation with Tara Brach & Jane Hirshfield - In this rich and full two-part interview, Tara speaks with renowned poet Jane Hirshfield about the interface between poetry and meditation, the centrality of acceptance, and the pathways of remembrance that reveal our belonging to this world and open us to caring. Here's a link to Jane's most recent book: The Asking: New and Selected Poems. The interview includes readings from this beautiful collection.

Meditation: Opening to the Flow - This meditation begins with gathering awareness of the breath. We then reflect on our deepest intention, sensing what most matters. With a listening attention, becoming aware of sounds that arise and pass away. We scan through the body, sensing the changing experience of energy and aliveness. Letting everything happen… not opposing anything… not controlling… moment to moment. Listening to and feeling this moment as an ever-changing river of experience. Opening to this changing flow and letting life flow through us.

Saying Yes: A Conversation with Tara Brach & Jane Hirshfield - In this rich and full two-part interview, Tara speaks with renowned poet Jane Hirshfield about the interface between poetry and meditation, the centrality of acceptance, and the pathways of remembrance that reveal our belonging to this world and open us to caring. Jane's most recent book is "The Asking: New and Selected Poems" and the interview includes readings from this beautiful collection. Order your copy of "The Asking" at: https://www.penguinrandomhouse.com/books/715681/the-asking-by-jane-hirshfield/

Meditation: Everything Belongs - This guided meditation awakens an embodied presence through a body scan, and invites us to rest in the breath, while allowing the different waves of sensations, feelings and sounds to come and go. When difficult experiences arise, we breathe with them, feeling them fully and mentally whispering, "this belongs," or "this too." By not resisting, we discover the sea of awareness that has room for all the waves.

Path of Sacred Relatedness - Undoing the Blocks to Loving Presence - We long for soul friends, and yet often engage with each other in reactive ways - caught inside the experience of a wanting, guarded, fearful self. This talk explores practices that release identification with these scales that confine us, so we can remember the sacredness living through ourselves and all beings.

Meditation: At Home in the Moment - This meditation cultivates a gentle, wakeful presence in the body, with the "smile down" and then guides us to resting in a home base of sensations or the breath. We then open to whatever arises with a clear and inclusive attention, saying "Yes" to the life that is here.

The Honesty Challenge - Getting more truthful with ourselves and our world - Most of us value honesty yet are not aware of how regularly we avoid facing what's difficult inside us, and how we are less than truthful with others. This talk explores the practice of radical self-honesty as the grounds of being more honest with others, and bringing more love and freedom to our lives. We close with a quote, "What's True Here," from Danna Faulds.

Meditation: Vipassana – The Practice of Seeing Clearly - Vipassana, also known as insight meditation, is training in bringing a clear mindful attention to our moment to moment experience. We begin by relaxing through the body and then resting attention with the breath – or some other sensory anchor – and allowing the mind to settle. Then we open to whatever is predominant or calling our attention – sensations, emotions, sounds – meeting each arising experience with a clear, kind attention. The gift of this process is discovering balance in the midst of the changing flow, and gaining deep insight into the nature of reality.

The Superpower of Mindful Witnessing - The capacity to witness what is happening inside us with a non-judging attention allows us to respond to life from our full intelligence and heart. This talk looks at the role of witnessing in spiritual practice, and how we can cultivate this superpower in a way that reveals the light or spirit that lives through all beings.

Meditation: Being a Kind Witness - Learning to witness what is going on inside us is the gateway to inner freedom and deep realization. This meditation guides us in witnessing our experience with a non-judging and kind awareness. "A witnessing awareness like a kind grandmother watching children - that simply notices what's happening without judgment."

Conscious Prayer – Finding Refuge in Loving Awareness - Prayer is a communing with our enlarged being. This talk examines less conscious forms of prayer, and how we can evolve the power of our prayers by opening into the depth of our longing, and reaching toward our true belonging. (a special talk given at the 2016 IMCW Spring Retreat)

Meditation: Openhearted Presence - This meditation guides us to arouse mindfulness through attention to our senses, and to rest in that wakefulness with a receptive and tender presence.

Part 2: Rewiring for Happiness and Freedom - The Buddha said, "I would not be teaching this (a path of awakening) if genuine happiness and freedom were not possible." While this is our potential, we each have deep conditioning to get stuck in feelings of fear, deficiency and separation from others. These talks explore the two interdependent pathways of undoing the conditioning that blocks our potential. In Part I we will look at how we can intentionally arouse states of well-being, and with practice, develop them into ongoing traits that bring presence and joy to our lives. In Part II, we will investigate how to cultivate an unconditional presence, and the radical acceptance and love, that are the grounds of true happiness and inner freedom.

Meditation: Relaxing Back into the Mystery - All true meditation guides us back to presence, and the mystery that is our source. In this guided meditation we awaken the senses, collect with the breath, and when lost in thought, practice relaxing back into the aliveness and awareness that is always here. We close with a beautiful poem from poet Danna Faulds.

Part 1: Rewiring for Happiness and Freedom - The Buddha said, "I would not be teaching this (a path of awakening) if genuine happiness and freedom were not possible." While this is our potential, we each have deep conditioning to get stuck in feelings of fear, deficiency and separation from others. These talks explore the two interdependent pathways of undoing the conditioning that blocks our potential. In Part I we will look at how we can intentionally arouse states of wellbeing, and with practice, develop them into ongoing traits that bring presence and joy to our lives. In Part II, we will investigate how to cultivate an unconditional presence, and the radical acceptance and love, that are the grounds of true happiness and inner freedom.

Meditation: Coming Home with the Breath - Our breath is always available as a pathway back to presence. This simple meditation guides us to relax and awaken in the body, and then establishes the breath as a home base for our attention. Our practice is to notice when the mind becomes distracted, and gently return to our breath and senses. This helps the mind to become increasingly settled, calm and clear. We close with a short heart blessing.

Intimacy with Life (Part 2) - Zen master Dōgen teaches that enlightenment is intimacy with all things. These two talks explore teachings and practices that cultivate intimacy - a liberating experience of relatedness and oneness with our living world.

Guided Meditation: Intimacy with the Flow of Life - The meditation begins with a body scan, filling the body with aliveness. Then we widen attention, becoming aware of the sounds that are happening moment-to-moment, aware of the sensations, feelings, or emotions that are here. Again and again, the invitation is to relax back into presence, intimate with the life living through you. In allowing life to be just as it is, we inhabit pure Beingness, at home in the dynamic and tender awareness that is our shared essence.

Intimacy with Life (Part 1) - Zen master Dōgen teaches that enlightenment is intimacy with all things. These two talks explore teachings and practices that cultivate intimacy - a liberating experience of relatedness and oneness with our living world.

Meditation: Relaxing Back into Presence - When we are stressed, our body and mind contract, and energetically we resist the life in the present moment. This meditation helps de-condition the stress reaction by guiding us to relax open from thoughts, relax physical tension, and gently relax back over and over into living presence.

Being with Love, Death and Grief - Grief is our natural way of expressing loss for what we love, and learning to open to grief serves the deepening and widening of our loving. This event, given at the Upaya Zen Center on June 25, 2023, includes short meditations and talks by Frank Ostaseski and Tara, and a powerful session of questions and responses.

Meditation: Present Heart - We awaken a present heart by relaxing with the breath and bringing the kindness of a smile into our bodily experience. This meditation ends with offering blessings to our inner life and all beings.

Ask Me Anything with Tara and Jonathan (Part 2) - Tara responds to your questions, with Jonathan Foust, her husband and known meditation teacher, as the interviewer.

Meditation: From Head to Full Being - When we are lost inside thoughts we lose connection with our heart, aliveness and spirit. This meditation guides us to a wakeful presence and invites us to return over and over from virtual reality into the mysterious, tender vastness that is our true being. Be empty of worrying. Think of who created thought! Why do you stay in prison when the door is so wide open? Move outside the tangle of fear-thinking. Live in silence. Flow down and down in always widening rings of being. Rumi

Three Core Reminders for Spiritual Practice - This talk explores three powerful ways you can direct your attention when you find yourself emotionally stuck: wake up from thoughts; feel your feelings; and remember love. We explore both the habits blocking these basic movements toward freedom, and what nourishes them. Together they can serve to open your mind, awaken aliveness and heal your heart.

Meditation: Loving What Is - While we might not directly love what is, there is a pathway to this inner freedom. As we explore in this meditation, we begin with allowing the changing sensations and emotions to move through us, just as they are. As this allowing presence deepens, it becomes suffused with the tenderness of love.

Ask Me Anything with Tara and Jonathan (Part 1) - Tara responds to your questions, with Jonathan Foust, her husband and known meditation teacher, as the interviewer.

Meditation: Meeting Life with a Kind Presence - This practice guides us to a receptive, kind presence by starting with listening, and moving through a body scan. We then rest in open awareness, responding to whatever arises with gentle attention.

Unwinding Anxiety with Awareness (Part 2): A conversation with Tara and Dr. Judson Brewer - Anxiety is spiking around the world and we need the radical medicine of awareness to unwind it. In this two-part conversation, Tara and Judson Brewer look at how anxiety is a habit that can be unlearned as we cultivate a curious and kind mindful presence. Jud offers the scientific grounds for this "unwinding", drawing on his experience as a pioneer and leading researcher in the field of mindfulness and addiction. Together they explore the power of particular mindfulness-based strategies, including noting what is happening, recognizing our habit loops, arousing curiosity and cultivating self-care. They shine a light on the genesis of worrying, how it perpetuates anxiety and ways we can become disenchanted with the habit. If you'd like to join an online community that is dedicated to reducing stress and easing anxiety with the power of renowned neuroscientist, Judson Brewer's 3-step methodology, check out the new Mindful Friends Groups at Cloud Sangha.